It may only be March, but summer will be here before you know it! There’s no worse feeling than pulling out your bikinis for summer and feeling so self conscious about wearing them to the beach or pool. I think we can all agree that the winter months can definitely help to pack on some pounds. Between the holidays and winter blues, I know it’s the time of year that I tend to gain a few extra!
Last spring I started doing more high intensity intervals when I would be on the treadmill at the gym and I really started noticing the biggest difference in my body. I have tried many different workouts, but this was the first one where I actually felt like I was seeing results, and ones that I liked. My goals has always been to slim and tone and this workout did just that. After about two weeks, I started noticing a difference, so it worked pretty fast!
Below is the interval workout that I do about 3 times a week, first thing in the morning before I eat breakfast.
Part 1
Warm up: Walk 3 min on treadmill at 4.4 speed no incline
Run Speed 6.7 1 minute
Run Speed 7.0 20 seconds
Run Speed 7.2 20 seconds
Run Speed 7.4 20 seconds
Run Speed 7.6 20 seconds
Run Speed 7.8 20 seconds
Run Speed 8.0 20 seconds
Run Speed 6.7 1 minute
Run Speed 7.0 20 seconds
Run Speed 7.2 20 seconds
Run Speed 7.4 20 seconds
Run Speed 7.6 20 seconds
Run Speed 7.8 20 seconds
Run Speed 8.0 20 seconds
Run Speed 6.7 1 minute
Part 2
Walk Speed 4.2-4.4 1 minute
Walk Speed 4.4 Incline 6.0 1 minute
Walk Speed 4.4 Incline 7.0 1 minute
Walk Speed 4.4 Incline 8.0 1 minute
Walk Speed 4.4 Incline 9.0 2 minutes
Walk Speed 4.4 Incline 10.0 2 minutes
Walk Speed 4.4 Incline 11.0 2 minutes
**Lower incline to 0**
Part 3
Walk Speed 4.2-4.4 2 minutes
Run Speed 6.7 2 minutes
Run Speed 7.0 20 seconds
Run Speed 7.2 20 seconds
Run Speed 7.4 20 seconds
Run Speed 7.6 20 seconds
Run Speed 7.8 20 seconds
Run Speed 8.0 20 seconds
Run Speed 6.7 1 minute
Run Speed 7.0 20 seconds
Run Speed 7.2 20 seconds
Run Speed 7.4 20 seconds
Run Speed 7.6 20 seconds
Run Speed 7.8 20 seconds
Run Speed 8.0 20 seconds
Run Speed 6.7 1 minute
Part 4
Walk Speed 4.2-4.4 2 minutes
Walk Speed 4.4 Incline 6.0 1 minute
Walk Speed 4.4 Incline 7.0 1 minute
Walk Speed 4.4 Incline 8.0 1 minute
Walk Speed 4.4 Incline 9.0 1 minute
Walk Speed 4.4 Incline 10.0 2 minutes
Walk Speed 4.3 Incline 11.0 2 minutes
Cool Down
Walk Speed 3.8 about 5-10 minutes
I will also talk a walk or go for a run on different days during the week. I like to workout first thing in the morning, if I don’t I usually don’t end up going and I feel better when I workout before I have eaten. When doing this interval workout, I always feel hungrier because it’s burning up a lot of calories and is a pretty intense workout, so you want to make sure you’re nourishing your body. I don’t really eat much meat, so I have to find other ways to get my protein. Protein always helps me to stay full and not grabbing for the first thing in sight. After I workout I will make this protein shake that literally tastes like dessert! It’s so good!
- 1 frozen banana
- 2 Tbsp of PB2
- 1 scoop of Vital Proteins Whey Collagen Protein Powder
- 1 cup of Almond Milk
I was always afraid of taking protein, worrying that it would make me bulky or muscular. What I didn’t realize is that what it really would do is help me feel full, repair my muscles and taste amazing! The protein powder I use is from Vital Proteins and is banana, cinnamon, vanilla flavored. It also contains collagen which is great for hair, skin, nails, joints and more. I did a full post on it here.
These two photos above were taken a few months apart.
The areas I noticed the biggest difference were in my abs, hips and thighs, which are the areas I’m always trying to target. This is a workout that should be eased into, I didn’t start out doing this whole thing right off the bat. If you love a good intense workout that leaves you sweating, this is for you! If you give this workout a try, let me know how you like it!
What are some of your favorite workouts to get bikini ready?
Xoxo,
Danielle
